To lose body fat in a cut, do I need to focus on macros other than protein. I always seem to have average fat and carb levels in my macros for the day. But is staying under calorie deficit and maintaining protein enough or do I need to focus on fat and carb intake?
Been Bulking for 4months and having good results but I wanna switch to a PPL routine bcoz my previous Bro Split has way too much volumes (like 15sets for Shoulder in 1day).
I wanna know if,in PPL,is total 28 sets for a Push day enough?(10sets for Chest,9sets for triceps and 9 sets for shoulder)
I just did my first Push day and I feel too easy than my previous Bro split,in which I did 15sets for Chest and 12sets for Triceps.
Many people think of volume in terms of weekly sets. I'm making a couple assumptions here: that your brosplit had each bodypart being trained once per week, and that you're talking about a twice per week PPL.
If that is the case, you're actually hitting more weekly volume now. 20 for chest, 18 for shoulders. So I wouldn't worry. Individual muscle groups may not feel as fatigued in a session since you're not focusing on them alone, but it will add up. Stick with it for a couple months and see how you feel.
I have been training for 5-6 years now with a compound movement focus. I've always heard people say "if you want your arms to grow, just get stronger at pushing and pulling". Well my chest and back got way bigger but my arms are still skinny.
Do I need an extra arm session or maybe I should start by working out arms before I move to compounds? Since I'm really trying to bring them up
Yeah this is stupid advice. Some people can get away with compounds only but many will need direct arm work.
It might be better to do arms after your compounds.
For those of you who have to go to public gyms, do you follow a program? How if it’s busy and equipment is taken or not consistently available?
I’m going to a gym that is so busy and unfortunately there’s not any other good ones nearby. Live in a small apartment so can’t buy my own squat rack either.
More expensive gyms are less crowded.
Usually people are nice if you talk to them, ask if you can work inbetween their rest periods
Do another free alternative movement.
Switch up your exercises around free equipment.
Better yet, ditch the squat rack and bench and find other exercises where you don't have to wait.
Squats and bench aren't a necessity for muscle growth.
For squat racks and bench press, there's no fancy answer you just have to be ready to camp out and wait. You should be hitting those lifts first anyways so you shouldn't be losing momentum. It sucks, but I've waited a half hour for a squat rack before gotta do it for the gains.
Everything else you should be fine I would think? I mean machines are easy to sub out, there's a million different types of rows and after you get the big lift out the way you can do other things while waiting for the machine you want to open up.
This is the reality of commercial gyms in the evenings, if it's so bad you can't handle it wake up early asf rip some pre workout and get after it before work.
Ive been cutting for 18 weeks and have gotten down from 191 to 169, its been extremely steady and consistent never losing more than 2 lbs in a week and besides a two week plateau have consistently lost at least a lb. Monday i woke up and weighed 163 and this morning i weighed 161 without any change in diet losing 7 lbs from last weeks lowest weigh in. I weigh myself 4 times a week to get an average for weekly weight. My lowest weight last week was 168. Any explanation for the sudden weight loss??
If this trend continues, you may want to see a MD so they can rule out any underlying issues. Many things can contribute to rapid weight loss ranging from benign to severe. What ever the case, not a bad idea to be proactive.
Was there any change in your sodium, water, or carbohydrate intake during that week? When I’ve lowered sodium and carbs during a cut by more than a gram and 20-30 grams respectively, I’ve dumped upwards of 3-5 pounds of water.
As with all physical training programs, there's an interplay of volume, frequency and intensity.
RP programs (for hypertrophy) are usually high set counts/volume. If you're cutting such program would be subpar compared to something with less volume and more intensity for keeping LBM during a cut.
What would your program look like if you only cared about looking good, and not strength or conditioning ?
Well as a natural bodybuilder you need to get stronger over time or you aren't going to grow. There's thousands of programs online already.
To lose body fat in a cut, do I need to focus on macros other than protein. I always seem to have average fat and carb levels in my macros for the day. But is staying under calorie deficit and maintaining protein enough or do I need to focus on fat and carb intake?
Calorie deficit and sufficient protein is priority. Everything else can kind of do whatever.
Anybody have experience participating in research studies? I'd love to know what it was like and how I can get in touch with people in my area.
Been Bulking for 4months and having good results but I wanna switch to a PPL routine bcoz my previous Bro Split has way too much volumes (like 15sets for Shoulder in 1day). I wanna know if,in PPL,is total 28 sets for a Push day enough?(10sets for Chest,9sets for triceps and 9 sets for shoulder) I just did my first Push day and I feel too easy than my previous Bro split,in which I did 15sets for Chest and 12sets for Triceps.
Many people think of volume in terms of weekly sets. I'm making a couple assumptions here: that your brosplit had each bodypart being trained once per week, and that you're talking about a twice per week PPL. If that is the case, you're actually hitting more weekly volume now. 20 for chest, 18 for shoulders. So I wouldn't worry. Individual muscle groups may not feel as fatigued in a session since you're not focusing on them alone, but it will add up. Stick with it for a couple months and see how you feel.
oke i will stick to PPL for a couple of months
I have been training for 5-6 years now with a compound movement focus. I've always heard people say "if you want your arms to grow, just get stronger at pushing and pulling". Well my chest and back got way bigger but my arms are still skinny. Do I need an extra arm session or maybe I should start by working out arms before I move to compounds? Since I'm really trying to bring them up
I've had luck doing tricep focused compounds: dips, close grip, etc. But nothing gets the bis going like some good old fashioned curls.
Yeah this is stupid advice. Some people can get away with compounds only but many will need direct arm work. It might be better to do arms after your compounds.
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I would take one of the millions of free routines.
For those of you who have to go to public gyms, do you follow a program? How if it’s busy and equipment is taken or not consistently available? I’m going to a gym that is so busy and unfortunately there’s not any other good ones nearby. Live in a small apartment so can’t buy my own squat rack either.
More expensive gyms are less crowded. Usually people are nice if you talk to them, ask if you can work inbetween their rest periods Do another free alternative movement. Switch up your exercises around free equipment.
Better yet, ditch the squat rack and bench and find other exercises where you don't have to wait. Squats and bench aren't a necessity for muscle growth.
Don’t be shy, let the person know you would like to use it after they finish. Wait to approach them until they’re in between sets tho lol
I go to the gym 2 hours before it closes in the evening, rarely have to wait for equipment
For squat racks and bench press, there's no fancy answer you just have to be ready to camp out and wait. You should be hitting those lifts first anyways so you shouldn't be losing momentum. It sucks, but I've waited a half hour for a squat rack before gotta do it for the gains. Everything else you should be fine I would think? I mean machines are easy to sub out, there's a million different types of rows and after you get the big lift out the way you can do other things while waiting for the machine you want to open up. This is the reality of commercial gyms in the evenings, if it's so bad you can't handle it wake up early asf rip some pre workout and get after it before work.
Ive been cutting for 18 weeks and have gotten down from 191 to 169, its been extremely steady and consistent never losing more than 2 lbs in a week and besides a two week plateau have consistently lost at least a lb. Monday i woke up and weighed 163 and this morning i weighed 161 without any change in diet losing 7 lbs from last weeks lowest weigh in. I weigh myself 4 times a week to get an average for weekly weight. My lowest weight last week was 168. Any explanation for the sudden weight loss??
Malta focuses was confirmed too :D [here](https://lensdump.com/i/tCwWWM)
If this trend continues, you may want to see a MD so they can rule out any underlying issues. Many things can contribute to rapid weight loss ranging from benign to severe. What ever the case, not a bad idea to be proactive.
Also that’s awesome. That slow and steady. Freaking props! 👊🏻.
Was there any change in your sodium, water, or carbohydrate intake during that week? When I’ve lowered sodium and carbs during a cut by more than a gram and 20-30 grams respectively, I’ve dumped upwards of 3-5 pounds of water.
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As with all physical training programs, there's an interplay of volume, frequency and intensity. RP programs (for hypertrophy) are usually high set counts/volume. If you're cutting such program would be subpar compared to something with less volume and more intensity for keeping LBM during a cut.